CrossFit & Sweat Sat Sept 7th 2019

Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.


Fight Gone Bad Style Team WOD

3 Rounds:
2 minutes of Snatch (95/65 lb)
2 minutes of Box Jumps (30/24″)
2 minutes of Rowing for Max Cals
2 minutes of Push-Ups or HSPU’s
2 minutes of SDHP’s (95/6
1 minute Rest
Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂 Can any team get 1000 reps!? A solid traditional FGB score solo is 500 for reference.

Cool Down:

500m Row Easy pace

Use KB to roll out calves and Achilles tendon 2 min each leg



EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest
Good Ole Fashion Sweat “OG’ workout. Elegantly more brutal than it appears 😉


Categories: WOD

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